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Dumbbell Hang Power Clean
A power clean performed with a pair of dumbbells from the hang, using the same hip-driven pull as the barbell lift while letting each arm track its own path to the shoulder.
OlympicDumbbellExplosive pull to rack
GoLightWeight mediadumbbell-hang-power-clean
Demonstration coming soon
Primary
GlutesTrapezius
Secondary
HamstringsQuadricepsDeltoidsCore
Equipment
Dumbbell
Pattern
Explosive pull to rack
Setup
- 01Hold a dumbbell in each hand at the sides with a neutral grip.
- 02Set feet at hip width in a pulling stance.
- 03Hinge to the hang position just above the knee, shoulders over or slightly ahead of the dumbbells.
- 04Keep the lats tight so the dumbbells stay close to the legs.
Execution
- 01From the hang, drive the hips forward and extend explosively.
- 02Shrug hard as the dumbbells rise past the thighs.
- 03Pull the elbows up and around, punching the hands through to rack the dumbbells on the shoulders.
- 04Catch in a quarter squat and stand up fully to finish.
Checkpoints
- -Dumbbells stay close to the body through the entire pull.
- -Catch height stays above a parallel squat.
- -Elbows come through high and fast, not caught on the forearms.
- -Both dumbbells land on the shoulders together, evenly.
Common mistakes
- -Curling the dumbbells up with the arms instead of using hip drive.
- -Letting the dumbbells swing forward away from the thighs.
- -Catching with the wrists bent back instead of racked on the shoulders.
- -Catching unevenly, with one side arriving ahead of the other.
Programming notes
- -Use 4 to 5 sets of 3 to 5 reps at moderate loads for speed and technique.
- -More forgiving on the wrists than a barbell rack, useful when grip or mobility limits a barbell catch.
- -Pair with a dumbbell push press to build toward the hang clean to push press complex.
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